Friday

CrossFit Levo – WOD

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Warm-up

Warm-up (No Measure)

2X

10 front rack KB march(1 Kb 10 Marches each side)

20 Hollow Rocks

Gymnastics

Metcon (No Measure)

3X

1 Band to make you dance

10 Single leg deadlift(5/5)

10 Air planes(5/5)

8 Triangles

Tspine on foam roller/8 Tspine bridges

Metcon

-Rest 5 minutes between Metcons-

Metcon (AMRAP – Reps)

Complete as many reps as possible in 7 minutes following this pattern:

20 squat cleans, 135 / 95 lb.

20 squat cleans, 185 / 125 lb.

20 squat cleans, 225 / 155 lb.

Metcon (Time)

5 Rounds:

50 DU

20 single arm OH lunge 50/35

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